Just booked my first 10k...HELP!

I found a tip the other day, whereby when you do a run/walk schedule, when you get to the end of the planned run you add a run to the distance/time of all the walk breaks you took.

When I completed c25k I didn't do a bridge to 10k or anything, I just started going a bit further. So rather than running for only 30 minutes, I upped it to 32 minutes three times a week, then 35 minutes etc.

I'm now working towards a HM BUT have dropped back into a run/walk programme for this.

StaciMarie1974 wrote: »

I agree with having 2 'short' runs of 2-3 miles each week, and adding time/distance to your 3rd running day. THis is what I did, and even though I did not stick to my training program as well as I intended: I finished a 10k this past Saturday by RUNNING THE WHOLE THING in about 68 minutes. Very pleased. I had not been doing nearly as much running in the past 6 months as I wanted.

Now my plan is to run 120 minutes a week. 2 ~30 minute sessions and 1 ~60 minute sessions. I was sore/tight after the 10k, but I also spent that afternoon doing major yard work so I can't say it was JUST the run. After about a month of this routine I think I'll add time each week. I ran 30 minutes on MOnday evening, without issue.

And, going slower is not a bad idea. I figured out that I can run about 6 miles an hour and feel burned out after 1-1.5 miles, or slow it down a little and go much further. As for the mental aspect, for me it helps to think in small chunks. I had my running app calling out my pace at every 1/10th of a mile for the 10k. No music, just people watching and focusing on my breathing and pace. Somehow that helped. I was not thinking about the distance ahead, but just getting to the next 1/10th mile announcement.

This is good advice. Also remember that your long run will likely (read "should") be at a slower pace than the shorter runs and don't worry about taking walk breaks if you have to.

Good luck, and no apologies! What you are doing is awesome and all of those "amazing" runners you are referring to were intimidated by a 10K at some point too, so don't forget that.

The best way to force more distance. Is doing an out and back. Find an appropriate running plan, or app, then for those runs that push your boundaries, plan your route to go out 2.5 miles from your car/house/work/wherever, then you are thus required to return... scale appropriately.

Depending on how competitive you want to be, or general time frame, 3-5 days running a week is enough. 6-7 days a week are for those who have a predisposition to insanity.

"I definitely need to up my game! Do you think 3 runs a week will work? Or should I try and get more in? Or would that just knacker me out and make me rubbish ;-D"

First, I skipped the 10K last year and went from a series of 5Ks to a Half Marathon. This you I'm trying a 10K.

For the 5Ks I went from Personal Running Trainer (an app through Amazon, which, I surmise, is a lot like C25K) to three runs of 5 miles each week. This worked well for the 5Ks managing to break 30 minutes in each one, and finishing in the top three in my Age/Gender group in all but one.

The Half training continued with the 5 mile runs, twice weekly, (these also got longer, gradually as the training progressed averaging about 6 miles near the end) with a long run on Saturdays (topping off at 13 miles) and a shorter (4 miles or so slow, easy run, Fridays or Sundays {I once asked the person with whom I was training "When did four miles become easy?" the reply, "When you've done 10 miles before breakfast the day before"}).

I suggest, and will be doing for my 10K training, continuing what you've done for your 5Ks, have your third run of the week get gradually longer reaching, at least 10K and add in an easy shake out jog as a fourth day. Your shorter mid week runs should also get gradually longer as you progress, as you progress these "longer" runs will seem easier as you become better conditioned. You'll soon find yourself looking for longer and longer runs and find yourself on the starting line of a Half Marathon. Distance at that ever so often referred to "conversational pace" is a very good way of conditioning yourself to run distance. It is true, speed will come with distance.

I was really intimidated by the idea of my first 10k too. I'd recommend making just finishing the race your goal, and not worrying about finishing in a particular time. It takes away a lot of the stress.

I like the sample schedule @MeanderingMammal mentioned. You could do it with 3 runs per week as well, by taking out one of the shorter runs each week. I didn't run more than 3x/week until I started half marathon training, so I think it's completely doable with either 3 or 4 runs per week. I'd also emphasize what other people have said about not increasing your mileage too quickly. If you make your first long run 5k and then add 0.5k to it each week, for example, you should be right on track to run 10k in early June.

A lot of people like to run/walk. There's no reason not to do that during your training or the race if you want to. Personally, I don't like it; I've always felt that it's harder for me to start running again than it is to just keep going. But it definitely works for many people, and I've seen a lot of run/walkers in every race I've ever run, no matter the distance. Nothing wrong with it at all.

I think booking a challenge like that is a super good way to motivate yourself and shift your focus to something positive that was my reason for doing it in the fall too. Believe me 20km sounded super far to me too! I found every time I ran a new longest distance (whether that was 10km or 11km or 13km or 15km) it always felt so much further even if it's only one more kilometre than the day before but then the second time you do it your body is like "oh this again? ok! I can do that!" and it gets easier pretty quickly. Once you reach 10km you can set a new goal, I think a half would be totally attainable for you after if you decided to go for it

Hi there! Congrats on signing up for your first 10k! I've been running for about 7 years now. I've even taught a 10k clinic. I've run multiple races of varies distances. If you have any questions, please feel free to add me! I am by no means an expert but I have loads of experience...LOL!

jennypapage wrote: »

From what i recall, people usually recommend increasing your distance only 10% per week.I only started adding 1km a week after i had reached the 10k and not before.

There are a couple of progression principles to apply:

No more than 10% increase in pace or distance per week.
Long ideally 20-25% of cumulative weekly mileage.

That's where you end up in the realms of balancing number of runs with distance and objectives. Three runs per week does make it difficult to meaningfully adhere to those principles, four make it easier. A fifth run helps but is probably too much for now.

The other aspect is that for a race you don't need to have completed the distance in advance. For a 10K you could get away with 9K in training, for a Half you'll find many plans stop at 11miles and few marathon plans go beyond 18-20 miles.

There is a lot of value in back to backs, which effectively increase training stressors whilst limiting impact.